Macro and Micro Nutrients
Macronutrients
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Macronutrients are nutrients that the human body needs in large amounts to enable its growth, metabolism, and other physiological functions. They include proteins, carbohydrates, and fats.
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Proteins are composed of amino acids, and they are crucial for cell growth, repair, and energy. They can be sourced from both animal products (like meat, eggs, dairy) and plant products (like nuts, beans, lentils).
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Carbohydrates are the body's primary source of energy. They can be categorised as simple (sugars), complex (starches), and dietary fibres. Whole grains, fruits, and vegetables are rich in carbohydrates.
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Fats are an essential source of energy, assist in vitamin absorption, and are in involved in the formation of hormones. Fats can be saturated and unsaturated. Unsaturated fats are considered healthier and can be found in foods like olive oil and avocados.
Micronutrients
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Micronutrients are vital substances required in smaller amounts compared to macronutrients. They have key roles in human growth, disease prevention, and wellbeing. Micronutrients include vitamins and minerals.
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The two types of vitamins are fat-soluble and water-soluble. Fat-soluble vitamins (A, D, E, K) are stored in the body's fatty tissue, while water-soluble vitamins (B group and C) need to be consumed more often as the body doesn't store them.
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Minerals are inorganic compounds needed by the body for a variety of tasks such as bone health, fluid balance, and carrying oxygen. There are macro-minerals (such as calcium), and trace minerals (such as iron).
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Getting a balance of both micro and macronutrients is essential for optimal health. This can usually be achieved by maintaining a balanced and varied diet.
Considerations in Nutrient Intake
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Recommended Dietary Allowances (RDAs) guide the daily intake of various nutrients. RDAs vary based on age, gender, and life stage.
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Nutrient deficiency can lead to various health problems. For instance, deficiency in vitamin D can lead to rickets, while iron deficiency can result in anaemia.
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Overconsumption of certain nutrients can also be harmful. Eating too many saturated fats may contribute to heart disease and other health problems.
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Food processing can have a significant impact on nutrient levels. For example, boiling can leach water-soluble vitamins from vegetables.
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Dietary habits, food accessibility, food beliefs, and personal preferences all can influence nutrient intake.